The energy of carbohydrates

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The energy of carbohydrates

About 50 to 55 percent of the daily energy needs of teenage athletes should come from carbohydrates. From a practical point of view, the result is as follows: 2500 calories a day of young athletes need about 1250 calories a day on average carbohydrates, equivalent to about 312 grams of carbohydrate foods (11 ounces) or 6 to 11 calories.

Loading or not loading?

In short, athletes gain energy from the muscles of glucose storage and glycogen in the liver, such as intense bursts of sprint or weight lifting. The longer events that require continuous effort start with the amount of calories burned out of glycogen, and then burn calories from body fat. Some athletes have tried to use carbohydrate loading technology to increase glycogen reserves before major competitions. The idea is to use as much carbohydrate as possible, while reducing the training time the day before. Carb loading also requires extra water and juice, as glycogen requires additional water storage.

While the loading of carbohydrates can help athletes participate in endurance sports that lasts for 90 minutes or longer, it is not recommended to participate in shorter RACES or in high school sports. Teenage athletes should meet at least half of their daily energy needs and carbohydrates.

After training, carbohydrate snacks or fruit juices can help replace glycogen in muscles. The next carbohydrate diet will help to maintain training muscles.

Carbohydrates and calories in a few daily foods

Bread and grain

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